10 ways to Lose Weight - Just a few simple things that you can do without joining a gym

To show you how simple Weight loss can be, here are 10 ways to lose weight that you can do, right now to begin your weight loss journey. Remember – more calories burned and/or less calories consumed. I’ll call it a PLUS (burning more calories) or a MINUS (eating fewer calories). The results of hundreds of studies indicates that combining the two (eating less and moving more) creates the greatest weight loss and those who exercise are statistically more likely to keep the weight off, so let’s mold these successes into our behavior now.

One note – there are more Minus ways to lose weight than Plus ways – and I find this fits with my personal journey and many of the others that people share with me. We can undo a week’s worth of exercise in one binge or meal if we don’t teach ourselves better behaviors.

Most of them are completely free (except having a piece of fruit a day or chewing a piece of gum) and can be accomplished by nearly everyone who would be inclined to read this website.

They are designed to be obscenely simple…but if you do them consistently and you combine the impact of one little thing and the next, suddenly these 10 ways to lose weight mean you have lost 10 pounds...

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1. Add 10 minutes of walking to your day, starting NOW.

It may seem impossible that so this could make a difference but the research shows otherwise. Unless you are wheelchair bound, everyone walks. If you are obese or overweight, you aren’t moving enough, Period. Instead of thinking you have to run a marathon a day, just walk 10 minutes. You will feel better, no matter how quickly you move and it will become easier if you stick with it.

2. Stay away from fast food for ONE day (Minus)

Sorry to say – fast food is not helping your weight loss goals. Unless you are doing the subway diet or the chipotle diet, chances are you eating TOO MUCH fast food. Filled with a disproportionately high fat calories and little fiber, one meal at a fast food restaurant can destroy a day’s worth of positive behaviors. Try it…just one day a week, NO FAST FOOD. Out of all of the things I did to lose 100 pounds, (there are more than just 10 ways to lose weight), this made the biggest difference, and the QUICKEST difference.

3. Know the difference between what you NEED to eat to stay alive and alert, and what you WANT to eat to feel differently. (Minus)

I found this one of the hardest things to do as I lost 100 pounds. I had been so accustomed to eating to feel differently (headache, stress, anxiety, loneliness, boredom) that I had convinced myself I NEEDED a snickers bar, or 3 slices of pizza, or the whole pint of ice cream. Truth be told, I only NEEDED 1200-1800 calories a day, and once I learned and accepted that, WANT was easier to separate from NEED. This ties in with the next way to lose weight:

4. Be Hungry, truly hungry, for 10 minutes. Remember you aren’t even close to starving to death…allow yourself to be truly hungry one time a day. (Minus)

Once, when a friend was asking me if I was hungry (for the donut or candy bar or whatever I was clearly binging on) I replied, honestly, I haven’t felt hungry in years, and I am not sure I would know it to feel it. I had become so used to eating at certain times, times when I was “allowed” to eat, that I NEVER got hungry. It was one way for me to keep from being anxious about food…the “graze every 3 hours” mentality seemed like a windfall to me, whether I was hungry or not. Try to go hungry for just a few minutes…and identify the feelings you have when you do. Those will be some of the keys to your permanent weight loss – I guarantee it.

5. Park in the farthest parking spot from the stores to increase your walking distance. If you live in a city and commute, walk to the next train/bus stop instead of taking the closest one. (Plus)

This is so easy to do…I think it needs little explanation. Walk more!

6. Chew on some sugarless gum or pop in a sugarless hard candy to suck on when you are feeling the need to binge or eat something that will take you further from your goal. (Minus)

The purpose here is to keep your mouth busy and your taste buds stimulated. Sugar free gum and candy has come a LONG way from the old days, and you can really trick yourself into putting off a binge or bad choice by just chewing some gum.

7. The moment you feel the desire to eat something counterproductive, drink one glass of water. (Minus)

I think I learned this from Weight Watchers when I went as a teen and, when I used it, it was extremely effective. Much like chewing the gum, it distracts you from the thought at hand (candy bar, brownie, etc.) and gives you something else (positive) to do instead. Just like when you distract the baby with something else when she is fixed on the sharp knife you don’t want her to play with, and give her your shiny keys to focus on.

8. Have ONE piece of fresh fruit a day. (Minus)

Again, ultra simple, but very effective. Many of us, who eat a lot of processed foods, get accustomed to the extra sweetness of food additives. Fruit is a great way to increase your fiber intake, (which helps your body move junk from the system) and be full with a relatively small amount of calories.

9. USE the exercise equipment you have bought and have at the house…for just a few minutes a day. (Plus)

Ok, some of you might not be able to do this, but there are so few of us out there that never bought a piece of equipment that sits unused in our garage, storage unit or spare room, that I feel confident adding it. GO GET IT NOW and use it. Safely.

10. See yourself in the body you want to have the rest of your life – you will be surprised at the power this has to shape your behavior. (Plus & Minus!)

Finally – many people feel this is too “touchy-feeling” or new-age. Hey – science has proved visualization works in everything from public speeches to Olympic Gold Medal performances. Trust me – please – if you start to see yourself in the size 10 you want to wear, you feel it, you see it, you can touch the pants or skirt, or guys, you can see the cut of the suit jacket as it hangs off of your shoulders – you will put yourself on that path.

Please doon’t feel that you have to be “perfect” about this or any other suggest I give. We aren’t perfect – not a single human on the face of the earth is, so accept imperfection and aim for good! Remember, these 10 ways to lose weight are just the tip of the iceberg.

I would like to hear about your top 10 Ways to Lose Weight!

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